What Was Your Work Out Today?

Bootcamp (Cardio Day) 1 hour

Treadmill Sled push (95 lbs 50 yards 10 reps)
50 Renegade rows (25 lb dumbbells)
100 Kettlebell Swings (18 KG)
.5 miles 10% incline walk/jog treadmill
20 lbs overhead walk
20 V ups

I am so dead!!!

Deadlifts
Dumbbell shoulder press
Seated row
Leg press
Cable machine chest press
Cable tricep pushdown

Walked 5+ miles
Biking:
300 in 30: Day 06
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59

Wish it wasn't getting so late or else I'd go swim in the lake for a bit. Great day. Many times more than I could have ever done 1 year and 100lbs+ ago.

Tuesday: plyometrics cardio circuit

Erg at the uni's gym. BPP week 5/1: 7,000m steady state. My split was 2:06.8/500m which I'm pleased with and my split stayed fairly steady throughout the piece. I was very tempted to talk to someone about their form because he is going to kill his back and I've seen him on it fairly frequently.

aokoye wrote: »

Erg at the uni's gym. BPP week 5/1: 7,000m steady state. My split was 2:06.8/500m which I'm pleased with and my split stayed fairly steady throughout the piece. I was very tempted to talk to someone about their form because he is going to kill his back and I've seen him on it fairly frequently.

I used to do that sometimes. Unless it's an older woman killing her back with the damper up to 10 I save my breath anymore. They usually won't listen or think you're being rude. I've rejoined LA Fitness just to get out of the house one day a week and my wife likes going during the day. They don't have C2s but have Matrix rowers. Not a fan. Unless you row in the lowest damper, it's a back killer and I see all kind of bad form on them. One lady was doing the one arm row thing, then the pull it over your head thing and all kinds of crazy "kitten". I just minded my own business till I had to stop when she walked right into my mid drive stroke. I would have taken her knee out if I didn't stop. Great pace! You're really progressing fast!

8500m row today, nice and slow. Started late, didn't get the Assault bike work in. Longest row in months, although quite slow. Was a recovery day anyway but felt nice to row that much. Even with my headphones dying, still a good day.

MikePfirrman wrote: »

aokoye wrote: »

Erg at the uni's gym. BPP week 5/1: 7,000m steady state. My split was 2:06.8/500m which I'm pleased with and my split stayed fairly steady throughout the piece. I was very tempted to talk to someone about their form because he is going to kill his back and I've seen him on it fairly frequently.

I used to do that sometimes. Unless it's an older woman killing her back with the damper up to 10 I save my breath anymore. They usually won't listen or think you're being rude. I've rejoined LA Fitness just to get out of the house one day a week and my wife likes going during the day. They don't have C2s but have Matrix rowers. Not a fan. Unless you row in the lowest damper, it's a back killer and I see all kind of bad form on them. One lady was doing the one arm row thing, then the pull it over your head thing and all kinds of crazy "kitten". I just minded my own business till I had to stop when she walked right into my mid drive stroke. I would have taken her knee out if I didn't stop. Great pace! You're really progressing fast!

8500m row today, nice and slow. Started late, didn't get the Assault bike work in. Longest row in months, although quite slow. Was a recovery day anyway but felt nice to row that much. Even with my headphones dying, still a good day.

Yeah - it wasn't worth correcting him. The only time I'll actually talk to people about their form is if they asked or if I know them. I have, for instance, had a lot of conversations with one of my professors about how not to use a rowing machine because, "I love it but it hurts my back!" (he an extremely athletic almost 60 year old who primarily is a cyclist). That said, in reality I will only talk to people in the gym if I know them or if I need to ask if they're done with or waiting for equipment (of if they're asking me the same question).

Thanks about the pace too! Endurance and watching my pace on the erg get better are two of my motivating factors for keeping up with erging, though I'd rather ride my bike outside (I simply don't have the time most days). Thankfully I'm able to realize that erg scores are only so good if your blade work and technique are crap in the boat so I'm able to separate the "oh yay I'm quickly improving on the erg" from "well...I'm improving fairly quickly according to my coach and people I trust with regards to feedback who watch me row in the boat but omg so many things to work on" (though there will always be things to work on).

In an ideal world I'd cross train with rock climbing as I used to rock climb competitively when I was 12-14 years old and I really miss it. That said, I a. can't easily work that in to my schedule and b. it's more expensive than erging at the gym or the boathouse. Once weekday practices stop, I'll probably try to add climbing two to three days a week in. I also somehow don't tend to get blisters in general (calluses yes, but I've never gotten a blister on my hands) so I'm not worried about that with regards to adding that on top of rowing.

Wednesday: Shoulder and Arms workout

Tuesday has always been my slightly crazy day but with all the rest it was crazier than ever

30min Stair workout with PT - boxing mixed with various ways of running and jumping up a flight of stairs
Zumba - yay legs have recovered enough for lots of jumping
1 mile run to keep streak going, finally feeling recovered enough to tackle a hill during the mile
Insanity - a whole new game when you can jump about
Boxercise - did start to feel tired by the end

Biking:
300 in 30: Day 08
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34

9th day in a row biking, 8th this month. My goal of 300 seems doable right now. Who knows how I'll feel in another 9 days. Feeling great so far.

Back to it today after taking two recovery days after the half marathon:

15 minute easy run
15 minute stair climber
30 or so min upper body and TRX stuff
(20lb hammer curls today, yall. What!?!?)

30 min reclined bike with medium resistance (8.5 miles)

10 min abs
15 arms/shoulder dumbbell circuit

16x sprint 30 sec/walk 30 sec
5 min walk + cool down

Yesterday was an hour long Krav Maga class.

Today- 2 mile brisk walk with the pups.